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WEEK 1
How to Perform This Week’s SHOCKWAVE Workouts (M, T, F, Sat)
Begin your workout by working up to your 3-5 RM weight on your lead exercise. For instance, if you were able to
bench press 250lbs for 3-5 reps to failure, you’d begin with 2-3 total work up sets after having elevated your core body
temp with a quick 5 minute bike, jump rope, jog, etc as always. These sets (in this example) could be using 135lbs,
185lbs and 225lbs taken to a few reps shy of failure in each. Once ready, begin your workout by performing each of
the four exercises in the Shockwave Set to failure within their prescribed rep range. Rest time between exercises in
the set is “transitional” (enough to get set for the next exercise and catch your breath). After your final exercise
in the set, rest 2 minutes and repeat for 5 total sets. Each subsequent day this week, you will rotate the order of
the exercises and therefore the rep range that they are subjected to! Yes, we are turning up the frequency, but our
overall weekly volume will still be controlled.
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 1
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 1
THURSDAY OFF
SUNDAY OFF
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 2
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 2
How to Perform This Week’s SHOCKWAVE Workouts (M, T, F, Sat)
Begin your workout by working up to your 3-5 RM weight on your lead exercise. For instance, if you were able to
bench press 250lbs for 3-5 reps to failure, you’d begin with 2-3 total work up sets after having elevated your core body
temp with a quick 5 minute bike, jump rope, jog, etc as always. These sets (in this example) could be using 135lbs,
185lbs and 225lbs taken to a few reps shy of failure in each. Once ready, begin your workout by performing each of
the four exercises in the Shockwave Set to failure within their prescribed rep range. Rest time between exercises in
the set is “transitional” (enough to get set for the next exercise and catch your breath). After your final exercise
in the set, rest 2 minutes and repeat for 5 total sets. Each subsequent day this week, you will rotate the order of
the exercises and therefore the rep range that they are subjected to! Yes, we are turning up the frequency, but our
overall weekly volume will still be controlled.
InstruXions: Next up…your second of 4 battle of the burns this month…waged between your abs and your lungs!
This core and conditioning one two punch is Burst Training at it’s finest (and most brutal). With an alternating
lineup of 4 exercises focusing on each of these two main goals, your task in this workout is to complete the fol-
lowing circuit 4 times (only moving on to the next exercise after completing all reps for the exercise you’re on!)
Rest time should be kept to an absolute minimum and only taken on an “as needed” basis. The first time through
you’ll be required to complete 20 reps of each exercise, the second time through - 16, third time through - 10 and
last time through - 6…until…the Aftershock! Just when you think you’re in the home stretch and winding down
your workout, the shockwaves will ripple again…as 30 reps will be required from you on the final exercise when
you are most fatigued. With this week’s workout zeroing in on your stamina, your 30 rep respiration reaper will
be the Triple Skyfalls. Either you’ll conquer this Aftershock, or become an afterthought. Which will it be?
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 3
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 2
THURSDAY OFF
SUNDAY OFF
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 4
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 3
How to Perform This Week’s SHOCKWAVE Workouts (M, T, F, Sat)
Begin your workout by working up to your 3-5 RM weight on your lead exercise. For instance, if you were able to
bench press 250lbs for 3-5 reps to failure, you’d begin with 2-3 total work up sets after having elevated your core body
temp with a quick 5 minute bike, jump rope, jog, etc as always. These sets (in this example) could be using 135lbs,
185lbs and 225lbs taken to a few reps shy of failure in each. Once ready, begin your workout by performing each of
the four exercises in the Shockwave Set to failure within their prescribed rep range. Rest time between exercises in
the set is “transitional” (enough to get set for the next exercise and catch your breath). After your final exercise
in the set, rest 2 minutes and repeat for 5 total sets. Each subsequent day this week, you will rotate the order of
the exercises and therefore the rep range that they are subjected to! Yes, we are turning up the frequency, but our
overall weekly volume will still be controlled
InstruXions: Here it is, your 3rd of 4 battle of the burns this month…waged between your abs and your lungs!
This core and conditioning one two punch is Burst Training at it’s finest (and most brutal). With an alternating
lineup of 4 exercises focusing on each of these two main goals, your task in this workout is to complete the fol-
lowing circuit 4 times (only moving on to the next exercise after completing all reps for the exercise you’re on!)
Rest time should be kept to an absolute minimum and only taken on an “as needed” basis. The first time through
you’ll be required to complete 20 reps of each exercise, the second time through - 16, third time through - 10
and last time through - 6…until…the Aftershock! Just when you think you’re in the home stretch and winding
down your workout, the shockwaves will ripple again…as 30 reps will be required from you on the final exercise
when you are most fatigued. With this week’s workout zeroing in on the core, your 30 rep ripper will be Hanging
Clocks. Either you’ll conquer this Aftershock, or become an afterthought. Which will it be?
Conditioning - Skier Single Leg Burpees (each side counts as one) x 20/16/10/6
Abs - Sledgehammer Swings x 20/16/10/6 each side
Conditioning - Taps x 20/16/10/6
Abs - Hanging Clocks (alt. cw/ccw each direction counts as one) x 20/16/10/30 (AFTER-
SHOCK!)
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 5
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 3
THURSDAY OFF
SUNDAY OFF
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 6
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 4
REST 2 MINUTES
REST 2 MINUTES
WEDNESDAY OFF
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 7
lucas101403 @ gmail.com
jason
SHOCKWAVE TRAINING PHASE
WEEK 4
THURSDAY FINAL CHALLENGE - SHELLSHOCKED!
InstruXions: The Shellshocked Challenge consists of 4 exercises that need to be performed individually until their goal reps are com-
pleted. If along the way to completing your goal reps for an exercise, you fail, you will need to jump to the next exercise in the list
and perform 4 reps of that as a penalty. Immediately resume your task of completing your goal reps. If you must stop again due
to another failure, simply move once again to the next exercise in the “wave” and perform 4 penalty reps of that. Continue wav-
ing through the penalty exercises until all goal reps are completed for that exercise. Once complete, move to the next exercise in the
challenge and proceed exactly the same way. In a perfect world, if you never failed on your way to your goal rep totals for each of
the four exercises in this challenge, you’d have a total of 180 reps performed at the end. Ummm, we don’t live in a perfect world,
and that’s not likely to happen! Therefore, your total score will be determined by how many reps over “par” you are at the end of
the challenge (when factoring in your penalty reps). The closer you are to 180 the better! Good luck, and try not to be “shellshocked”
when you see just how many reps you may wind up performing!
SUNDAY OFF
Santiago, SHOCKWAVE
Chile TRAINING PHASE PAGE 8
lucas101403 @ gmail.com
jason